Cornmeal Crusted Tilapia Sandwiches

Cornmeal Crusted Tilapia Sandwiches

HEALTHY HACK: The bigger the plate, the more you eat. Invest in smaller plates and bowls, or serve dinner on salad plates. Another trick: Spread food, rather than mound it. It looks like a lot when it’s not.

  • 4 3-oz. whole-grain sub rolls
  • 1 tbsp. light mayonnaise
  • 1 tbsp. plain fat free Greek yogurt
  • 1 tbsp. cider vinegar
  • 1/2 tsp. kosher salt, divided
  • 2 cups packaged coleslaw
  • 1/3 cup shredded peeled jicama
  • 1/3 cup shredded peeled Fuji apple
  • 1 jalapeño pepper, chopped
  • 1/3 cup stone ground yellow cornmeal
  • 1/2 tsp. freshly ground black pepper
  • 1/3 cup 2% reduced-fat milk
  • 4 4-oz. tilapia fillets
  • 2 tbsp. extra-virgin olive oil

Preheat broiler to high. Hollow out top and bottom halves of bread, leaving a 1/2- inch-thick shell. Place bread, cut sides up, on baking sheet, and broil for 1 1/2 minutes or until toasted. Place mayonnaise, yogurt, vinegar, and 1/4 teaspoon salt in a medium bowl; stir with a whisk. Add coleslaw, jicama, apple, and jalapeño; toss well to coat. Place cornmeal and black pepper in a dish. Place milk in a dish. Dip fish in milk. Dredge in cornmeal mixture; shake off excess breading. Sprinkle with remaining 1/4 teaspoon salt. Heat a skillet over medium-high heat. Add olive oil; swirl to coat. Add fish; cook 3 minutes on each side or until desired degree of doneness. Place 1 fillet in each roll; divide coleslaw among sandwiches. Serves 4

NUTRITION: 406 calories; 11g fat (24.8% calories from fat); 29g protein; 47g carbohydrates; 4g dietary fiber; 52mg cholesterol; 656mg sodium.

LIVE IT TRACKER: 2 1/2 oz.-eq. meat, 2 1/2 oz.-eq. grain, 1/2 cup vegetable